Bike 6 hours as follows:
30' easy to warm up.
Miles 0-40 - are just easy top of Z1
Miles 40-80 are Z2 (mid Z2 is perfect).
Miles 80 to the 100+ are top of Z2 - stay on the aero bars and drink/eat race day nutrition. It's going to take some focus to hold the effort.
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
MS: 2000 yd TT (time trial) for time. After TT - swim a very easy 100.